Vitamin B2 Supplements May Support Cognition And Athletic Ability

Vitamin B2 is a vitamin we need to intake every day which may support both cognitive and athletic ability. Riboflavin or vitamin B2 is an essential water soluble vitamin which is needed within our mitochondria so that they are able to operate properly.

Our mitochondria are fundamental in sustaining energy production. This is one important reason why this vitamin is linked to various health outcomes such as cognitive or athletic support.

Research suggests that levels of vitamin B2 could deplete after strenuous or regular exercise. As we age our requirements of riboflavin also tend to increase. This makes supporting circulating amounts of riboflavin something which individuals of all ages could consider.

The possible ways in which vitamin B2 or riboflavin could support with healthy cognitive and athletic ability will be considered here to show why you may wish to include more of this essential vitamin in your diet.

Riboflavin Or Vitamin B2 And Our Health

Vitamin B2 or riboflavin is essential in supporting the day to day functioning of our mitochondria. Our mitochondria need vitamin B2 to support with energy production from fats and carbohydrates. Sometimes they also use proteins or amino acids to make energy.

Vitamin B2 is a cofactor or rate limiting compound that can determine or change the outcome of energy production within the mitochondria. This energy is then used by our bodies to support healthy amino acid and glutathione production. Both of which are important in supporting optimal tissue growth or the building of muscle. This highlights the importance of vitamin B2 in supporting the overall wellbeing of our bodies on a day to day basis.

Deficiencies in vitamin B2 are not prevalent but symptoms could include fatigue and dry lips. Riboflavin or vitamin B2 deficiency is more prevalent in those who are malnourished or chronic alcoholics. A sustained amount of vitamin B2 is thought to be important in supporting bodily tissues which have high energy requirements. This could be because of a high cell turnover or growth rate as is the case in muscle building.

Foods rich in vitamin B2 include meats and dairy products. This includes beef or fish. Eggs are also a source of riboflavin. There are many vegetable sources of this vitamin too including some fortified cereals. The consumption of water with food is important in maintaining the absorption of the water soluble vitamins from these foods.

The amounts of riboflavin required each day is thought to increase as we age. The suggested RDA of vitamin B2 or riboflavin is thought to be about 1.3mg on average across all age categories. The safety profile of vitamin B2 is well established too. There are many studies which have outlined the safety of lengthy supplementation with vitamin B2.

Riboflavin And Cognition

Various studies suggest that available vitamin B2 could have an influence on different factors related to our cognitive health and wellbeing.

One large scale study with nearly 3000 individuals showed a significant link between scores of cognition and vitamin B2 intake. Vitamin B2 sufficiency seemed to influence and reduce the risks of a lower cognitive score.

Some researchers also suggest that a low riboflavin intake is related to the development of migraines. Sufferers of migraines will know how detrimental migraines are to cognitive health. The avoidance of these through support of vitamin B2 could influence our cognitive ability. Around 400mg of riboflavin a day was considered to be able to significantly support sufferers of regular migraines. The number of headache days and attack frequency was greatly reduced in these individuals.

Our intake of vitamin B2 may also influence nerve cell maintenance. Individuals who are suffering from a riboflavin deficiency may also experience symptoms of neurodegeneration and demyelination. This could clearly have an influence on healthy cognition. The healthy myelination of nerves is important in sustaining the speed of transmission of signals between nerve cells.

Some studies report that our vision could be very disturbed by a deficiency in riboflavin. Riboflavin may interact with vitamin A to support optimal vision which is in itself important in maintaining optimal cognition.

Vitamin B2 And Athletic Ability

Researchers suggest that there is a natural effect of riboflavin deficiency on athletic ability during a session of exercise. This is because of how important this vitamin is in supporting healthy energy production within the body.

Studies have shown that energy production depletes with riboflavin depletion and this is important in sustaining muscle movement as needed during exercise. Also without riboflavin supported energy production the body could suffer with an energy depletion. This could effect longer term muscle recovery from muscle protein synthesis. Our bodies do not store a lot of riboflavin and smaller reserves are available in important organs such as the heart and kidneys.

Other studies have shown that vitamin B2 could have a slight influence on the production of red blood cells. This is important in supporting athletic ability because our red blood cells provide oxygen and carry away carbon dioxide during exercise. Certain studies have shown that riboflavin deficiency could contribute to anaemia.

 Various studies have found positive results when monitoring athletic ability after riboflavin supplementation as part of an administered multivitamin. Studies have also found that circulating riboflavin in our blood stream may deplete after exercise. This emphasises an importance of supporting your exercise routine with the right nutrients.

Riboflavin As An Antioxidant

Preclinical studies also support suggestions that riboflavin deficiencies lead to DNA strand breakages. This is detrimental to tissue recovery and longevity. These are important influencing factors on sustained athletic ability during the lifetime of an individual. Vitamin B2 deficiency may encourage carcinogens to bind to our DNA. Carcinogens are compounds that are likely to cause a cancer influencing event.

There are suggestions that vitamin B2 plays a role as a supportive antioxidant molecule in the prevention of these sorts of outcomes. Other studies suggest that riboflavin may have a role as a protective antioxidant in heart tissue. This could support more optimal cardiovascular health. Homocysteine levels seem to increase under riboflavin deficiency which is an important determinant of cardiovascular health. High homocysteine could also influence bone metabolism to cause abnormalities. Another study suggests that vitamin B2 could support optimal bone health in some athletes.

Riboflavin seems to help our bodies regenerate glutathione. This is one of the most important antioxidants found within the body and so riboflavin could have unrealised extended abilities as an antioxidant which are yet to be discovered. Glutathione is linked with both cognitive health and improved athletic ability. One study linked riboflavin supplementation with a significant reduction in neuromuscular irritability.

Overall various studies indicate that riboflavin or vitamin B2 could have a significant role in the maintenance of optimal athletic and cognitive health. This is thought to be mediated through healthy energy production and the maintenance of tissues as indicated by research.

Summary

Vitamin B2 is an essential vitamin which we are not able to produce. We must regularly consume this vitamin as part of our diet. Our levels of vitamin B2 are thought to deplete after regular or strenuous exercise. In addition there is a higher requirement of vitamin B2 as we age.

Some food sources of vitamin B2 include beef or fish. Riboflavin supplements have also demonstrated an excellent safety profile and effective means of supporting vitamin B2 intake. An average person requires around 1.3mg of vitamin B2.

Research suggests vitamin B2 has a range of health supportive roles. This may include a role as an antioxidant and in energy production within the body. Both of these are possible influencing factors on cognitive and athletic ability.

Energy production in particular is very important in supporting both cognitive and athletic ability. This because the energy produced is used in protein production which helps to build or maintain tissues.

A large scale study found that vitamin B2 supported improvements in cognitive ability. Other studies have found that deficiency in riboflavin may contribute to migraines and also nerve cell degeneration. Many studies link riboflavin to athletic ability because of a defined role in energy production. Research supports this when supplemented as part of a multivitamin.

Importantly vitamin B2 has been suggested to be able to influence homocysteine levels as an antioxidant. Riboflavin is thought to help to maintain the powerful antioxidant glutathione within the body. Studies suggest that optimal amounts of riboflavin are supportive of cardiovascular health and possibly also bone health.

Overall the studies show that vitamin B2 could have a significant role in the maintenance of optimal athletic and cognitive health as a rate limiting factor in various processes.

You can find more interesting articles below.

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How Ginseng Could Support Fatigue Reduction

Ginseng is a popular herb which is used throughout the world to support aspects of our wellbeing including in the reduction of fatigue. Ginseng is most popular in the East and especially in Chinese medicine while this herb is gaining in popularity in Western society as well. There are various varieties of ginseng including Siberian ginseng and Korean ginseng.

Fatigue is a complex disease although various means as to how fatigue can reduced exist. Classical fatigue symptoms include feelings of low or no energy when one should be at a high energy level and also low mood. Fatigue is a sort of stress which our bodies deal with regularly. Adaptogens are thought to be able to support our natural ability to overcome these sorts of stresses.

There are various plant adaptogens which have been discovered including ginseng. These are usually rich in phytochemicals or specific herbal compounds. They may support our  antioxidant levels among having other physiological effects within our bodies.

This is considered to be one of the main reasons why adaptogens have their adaptogenic effects on our wellbeing. Various known adaptogens such as ginseng have been shown to display qualities which may support healthy energy production within the body.

The evidence that ginseng may support fatigue reduction will be summarized here to show why ginseng could become a go to herb in your daily routine.

Ginseng

Ginseng is a name given to a family of herbs. There are various sorts of ginseng including Siberian ginseng and Korean ginseng. They all have a close relatedness and share similar effects on our wellbeing.

The root of the ginseng herb is used in health food products or herbal remedies. In Chinese medicine ginseng is a valuable medicinal herb and has been since ancient times. Ginseng is considered to be able to invigorate or revitalize an individual with added vitality and soothe the mind in this medicinal culture. Panax ginseng has also been shown to be safe to consume regularly in standardised amounts.

Adaptogenic Effects

Ginseng is widely recognised as an adaptogen. This means the herb may influence our adaptability to slight or sudden changes in environment. Environmental variability is able to initiate a stress response.

Research with ginseng has shown the herb may support a healthy stress response to changes occurring in our lives or our adaptability. Many individuals suffer from heightened stress responses across the globe and this is also thought to be one cause of depression.

Stresses are thought to have many different influences on our internal processes. This is why chronic stress may be a large contributing factor to various physical and mental health issues including anxiety.

Through boosting antioxidant status adaptogens are considered to be able to support adrenal gland health. The adrenal gland is where our stress hormone cortisol is produced. This is one reason why adaptogens such as ginseng are thought to possibly be able to influence our stress levels.

Panax ginseng is a confirmed adaptogen which may support healthy adrenal gland functioning. Research has shown that Panax ginseng could affect enzymes which influence the amounts of stress hormone. This herb may positively influence hormonal production within the stress response system as shown by research.

Ginseng And Fatigue

The herb ginseng has been used as a herbal remedy to support the reduction of fatigue and to promote physical health since ancient times. Ginseng has also become popularised in the sports and athletic community because of possible vitality promoting properties.

In Western countries Korean ginseng is the most popular. Research has shown that after exercise levels of our stress hormone cortisol may actually be reduced in people who have supplemented with ginseng root. There are suggestions from research that adaptogens could enhance the ability of our bodies in supporting physical loads without increased oxygen consumption. This would result in more efficient exercise and reduced physical fatigue.

Many individuals suffer from fatigue around the world and the actual causes of fatigue can be varied. This makes fatigue a complex disease. Although there are various means as to how you could support fatigue reduction and revitalize your energy levels.

Some characteristics of fatigue include low mood or vitality and feelings of low energy. Severe fatigue may also result in muscle mass loss and pains. Chronic fatigue can be debilitating and lead to the deterioration in quality of life.

Ginseng As A Fatigue Reducing Adaptogen

Research shows that ginseng supplements are one possible means as to how people could support fatigue reduction and their active lifestyles.

Fatigue is of course an environmental stressor on our bodies. As an adaptogen ginseng is thought to be able to support our bodies in adapting to this stress.

Studies support this and show that the adaptogenic qualities of ginseng root may help to reduce oxidative stress levels while also promoting mental vitality. This could encourage our bodies to maintain their homeostasis which is unconditional to life itself while also promoting anabolic recovery.

Fatigue may induce various stress responses which makes the production of our energy compound ATP less efficient and could reduce endurance. Boosting antioxidant status may improve energy production within our mitochondria and also support a more natural hormonal status. Elevated oxidative stress irritates our mitochondria and is thought to be an important factor which causes chronic fatigue.

The Effects Of Ginseng On Factors Of Fatigue

Studies show that certain adaptogens may be able to increase the amounts of free ATP in the brain. This would then result in improved mental vitality and could initiate a switch from catabolic to anabolic metabolism.

This could be why there are many studies which have linked ginseng with reductions in mental fatigue. Panax ginseng at 1 gram has been shown to stimulate increases in glutathione production. Glutathione is an important antioxidant which could dramatically reduce fatigue causing oxidative stress.

In addition to possible effects on the stress response axis Panax ginseng has been shown to have an influence on mitochondrial activity. Other studies suggest that Siberian ginseng may increase fat utilization in humans. The use of energy input molecules such as fats should naturally support increases in energy production.

The support of theory with practical evidence is very important. This is especially the case in nutrition. A large review of around 12 studies with ginseng concluded that there was a significant difference in outcomes of fatigue in those supplementing with ginseng. Other review studies agree with this conclusion and this is why ginseng is building a reputation as a possible fatigue supporting herb in the health community.

Overall there is a lot of research linking various ginseng varieties with significant reductions in fatigue. Ginseng is a recognised adaptogen which may support the reduction of fatigue and healthy energy levels.

Summary

Ginseng is an increasingly popular herb which is used throughout the world to support various aspects of our wellbeing. Ancient cultures used ginseng as a herbal remedy. There are various varieties of ginseng such as Siberian or Korean ginseng. Certain qualities of ginseng have resulted in this herb being revered as herbal remedy to reduce fatigue.

Fatigue is complex. However various means as to how fatigue can reduced exist. Symptoms of fatigue include low mood or feelings of low vitality. Fatigue is a sort of stress which our bodies have to deal with regularly.

Adaptogens are rich in specific herbal compounds and may support the ability of our bodies to overcome certain stresses. Ginseng is a recognised plant adaptogen which may help our bodies to respond to fatigue.

Research indicates that ginseng may preserve antioxidant levels and hormone production to encourage energy production or vitality. Studies reveal that this could lead to improvements in mental vitality and is why this herb is so revered in some cultures in reducing fatigue.

Adaptogens such as ginseng may encourage adrenal gland health because of their ability to support the healthy release of our stress hormone. Research has revealed that ginseng supplementation could support reductions in stress hormone production. Ginseng may also encourage anabolic recovery. Panax ginseng has been shown to be able to influence the stress hormone axis and also mitochondrial activity.

Review studies with ginseng confirm that a significant improvement in feelings of fatigue may occur with ginseng supplementation.

Overall the studies with ginseng show that this herb is a recognised adaptogen which may support the reduction of fatigue and promote healthy energy levels.

You can find more interesting articles below.

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Does NAC Support Healthy Cognition

N acetyl cysteine or NAC is an increasingly popular nutritional supplement that may have influences on our cognition. Maintaining the optimal health of our brain is very important especially later on in life.

The number of people who are suffering from degenerative diseases of the brain is considered to be increasing globally. This figure is only expected to rise further in coming years too with an aging global population.

NAC or N acetyl cysteine is known to be an antioxidant supporting compound. NAC may support increases in glutathione production. This has been linked to reductions in inflammatory health outcomes and may be an important reason why NAC supplements could support healthy cognition. Glutathione is one of the most important antioxidants within the body.

The ways in which NAC could support healthy cognition will be considered here to show why this compound may be a supplement to add to your health routine.

NAC

NAC is not as well known as a healthy lifestyle supplement as vitamins or minerals are. However NAC is gaining in both popularity and researched benefits in terms of possible influences on our health. NAC supplements have also proved themselves to have a really positive safety profile in clinical studies.

NAC is interchangeable with the name N acetyl cysteine. These mean the same thing. NAC helps to provide our bodies with a source of this amino acid. Cysteine is an amino acid which the body requires to function correctly.

The body requires cysteine because of a particular sulphur group which forms an important part of some of the most important proteins within the body. This amino acid is rate limiting in the production of these proteins. NAC is thought to be able to effectively cross our blood brain barrier which is why this compound is of interest as a cognition supportive nutrient.

NAC And Cognitive Health

Research indicates that NAC could support certain neurological disorders through reducing the occurrence of linked processes that are influential on the progression of these disorders. Clinical studies show that NAC could possibly support depression and anxiety sufferers.

One of the main biological actions of NAC within the body is thought to be support of healthy antioxidant levels. Various studies indicate that NAC supplements could boost our antioxidant status. Particularly within the brain. The cysteine with NAC is used to produce glutathione in the body. This is one of our more powerful antioxidants.

Studies show that neuroinflammation and oxidative stress within the brain may have a large impact on cognitive health or cognition. Oxidative stress is the opposite of antioxidant action. Oxidative stress can become dangerous to handle within the body and may result in tissue damage. Such oxidative stress is a cause of cell dysfunction and blood brain barrier destruction. This is then thought to be a cause of some brain conditions and disorders. NAC very likely helps to reduce oxidative stresses within brain tissues through the powerful antioxidant glutathione.

Preclinical studies have indicated that NAC supplementation could prevent build ups of neuroinflammation so may then be supportive of improved cognition. Research indicates that maintaining a high antioxidant capacity could be effective in promoting healthy cognition. This is again suggestive that supporting the amounts of the powerful antioxidant glutathione could possibly be of benefit to our cognitive health.

The consensus of current research with NAC supports this and is showing that NAC supplementation as a treatment may possibly result in healthier cognition. NAC supplementation is thought to have pre clinical efficacy in being able to support our cognitive health. Some effects may include peak motor and coordinated running abilities.

NAC And Mitochondrial Dysfunction

One important influencing factor on some neurological conditions is mitochondrial inflammation. Our brains use an incredible amount of energy every day. Streamlining and safeguarding this process through mitochondrial support is an important means through which our bodies support healthy brain functioning.

The preclinical evidence supports the suggestion that NAC may reduce mitochondrial dysfunction within brain tissues. This is again through improvements in antioxidant status and reductions in localised inflammation which trigger mitochondrial dysfunction.

Glutathione is a very powerful antioxidant which may cleanse the mitochondrial of various oxidative molecules which trigger inflammation. Mitochondrial inflammation is linked with more severe psychomotor impairments that may limit healthy cognition.

NAC And Cognitive Aging

Excessive mitochondrial inflammation is also thought to be a cause of accelerated aging within tissues of the brain. Preclinical NAC supplementation was shown to possibly be able to support improvements in healthy brain aging.

Oxidative stresses and inflammation play important roles in the development or manifestation of Alzheimer’s disease. NAC has been shown to protect synaptic mitochondrial proteins from oxidative damage. This action could be preventative of age related memory losses and may also help to maintain neural structure.

NAC seems to have cellular level effects on inflammation signalling. This could suppress the release of inflammatory cytokines which are produced during neuroinflammation and support improved outcomes from neurodegenerative diseases. This includes Alzheimer’s disease and Parkinsons where neuroinflammation plays an important role.

Supplementation with NAC could then possibly support healthy cognition in sufferers of Alzheimer’s and alleviate cognitive decline.

NAC And Neurogenesis

Neurogenesis is the process by which new nerve cells are produced. There is evidence that suggests NAC could promote neurogenesis through support of glutathione production.

Supplementation with NAC could also be supportive of new nerve cell survival as a precursor to glutathione. One known action of glutathione within the body is heavy metal detoxification and this is an important process which may protect the development of new neurones.

Aluminium is a known neurotoxin and may result in increases in oxidative stress levels if accumulated within the body. Studies have also found that Aluminium is involved in the progression of cognitive disorders such as Alzheimer’s disease. A preclinical study found that NAC may be able to support the brain against aluminium caused cognitive dysfunctions. This action is supportive of the development of new and maintenance of neural pathways. Other similar preclinical studies show that NAC may support the brain in the protection from cognitive dysfunction caused by bisphenol A. This is another toxin which is able to accumulate within our food chain and cause elevated oxidative stress in our bodies.

NAC is also considered to be a supportive factor in influencing longer term neuroadaptation. This is also called neuroplasticity. NAC may then also help our brains to evolve with our environmental conditions.

Overall the evidence is building that NAC supplements could support improved cognition while NAC has been shown to effectively cross our blood brain barrier. Specifically NAC may build glutathione levels up while cleansing oxidative stresses in brain tissues. As a result NAC could protect brain tissues and their functioning.

Summary

N acetyl cysteine or NAC is an increasingly popular nutritional supplement which is being recognised as a brain supportive nutraceutical.

Research in support of health benefits of NAC is growing. NAC also has been shown to have a positive safety profile. NAC provides our bodies with a source of the amino acid cysteine. This amino acid is needed by our bodies to produce various important and health supportive proteins. NAC is able to effectively cross the blood barrier. This is one reason why this amino acid has become so popular in cognitive research.

Studies so far support the use of NAC as possibly being able to help sufferers of depression and anxiety. Supplementation with NAC may support our overall antioxidant capacity through helping to maintain health levels of glutathione.

NAC is thought to be able to help with supporting our overall cognitive health as a limiting factor in the production of glutathione. This powerful antioxidant cleanses build ups in oxidative stress and inflammation. Research shows that both neuroinflammation and oxidative stress build ups are possible causes of degenerations of our cognitive health.

Oxidative stress can cause tissue damage or blood brain barrier destruction. This is thought to be a cause of various brain conditions and disorders. Our brain mitochondria are important in sustaining healthy energy levels to support important cognitive functions.

Healthy glutathione production from NAC supplementation may reduce mitochondrial inflammation which may then support cognition. Glutathione is also considered to be important in protecting nerve cell lifespan and also neurogenesis. NAC may also help our brain pathways to adapt to our changing environment.

Overall the evidence shows NAC supplements could support healthy cognition through protecting brain tissues and their functioning.

You can find more interesting articles below.

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How Luteolin Supplements Or Foods May Influence Our Wellness

Luteolin is an interesting plant chemical found in various foods and some food supplements too. Significant amounts of luteolin may be found in fruits and vegetables which are readily available to buy at various grocery stores.

Some foods thought to contain relatively high amounts luteolin include celery, parsley, bell peppers and broccoli. Other foods which may contain luteolin are lemons, rooibos tea, green tea and chives.

Because of observed possible effects in research luteolin has been developed into medicinal extracts and supplements. Luteolin has gathered significant interest due to possible effects against the development of cancer.

Researchers have outlined possible effects of luteolin against aggressive cancers such as lung, colon and pancreatic cancers. There is also a possibility that luteolin has an anti inflammatory influence on other aspects of our health including allergies.

The possible effects or influences of luteolin on our overall wellness will be summarised here to show why you may want to include more of this interesting phytochemical in your diet.

Luteolin And Cancer

In the far east luteolin has been embraced in traditional Chinese medicine. Plants rich in luteolin are typically used to treat some diseases including inflammatory disorders and cancers. In addition to this luteolin has been observed to possibly support those with mild allergies as an anti inflammatory phytochemical.

Some researchers have observed effects of luteolin against the development of aggressive tumor cell growths. In a preclinical setting luteolin has been observed to block the development of some cancers such as colon and pancreatic cancers.

Some of the possible effects of luteolin on cancer cells as viewed in a preclinical setting may include protective effects against carcinogens as well as a blocking of the cancer cell cycle. Luteolin has been shown to possibly be able to encourage healthy cell signalling regulation during high cell stress conditions such as those which occur during cancer cell replication events. This includes cell apoptosis or the controlled death of cancer cells.

Most the possible effects of luteolin on the development and manifestation of cancer as identified from research are likely because of the antioxidant qualities of luteolin. Oxidative stress is recognised as having significant influences on the development of various cancers.

Antioxidants such as luteolin or vitamin C and overall antioxidant status is being increasingly suggested as having supportive effects in various stages of cancer. Antioxidant status is very much seen as a preventative of the development of various cancers.

As a plant flavonoid luteolin has natural effects against oxidative stress. While possibly not as strong as vitamin C or glutathione plant flavonoids such as luteolin may have supportive effects on our overall antioxidant capacity. So far about 5000 flavonoids have been identified in plants which may influence our overall wellbeing.

Anti Inflammatory Effects Of Luteolin

Gut inflammation and inflammatory gut disorders are on the rise globally with many individuals suffering from inflammatory diseases such as IBD. This is especially true in newly industrialized nations.

Plant phytochemicals such as luteolin may have positive influences on the progression and prevention of inflammatory gut disorders.

One study outlines some preventative suppression of inflammation within the gut environment with the right amount of luteolin. Luteolin could have significant suppressive effects on inflammatory cytokines in the gut. This could ease the extent of inflammation in this area of the body. While this needs further investigation this is certainly a promising development in terms of the possible health effects of luteolin.

Other studies have found similar with effects possibly because of an antioxidant and calming influence on our gut environment. The natural anti inflammatory effects of luteolin as a flavonoid may also influence outcomes of skin psoriasis.

Effects of Luteolin On Our Gut Bacteria

Our gut microbiome is also being increasingly recognised as having a very significant role in supporting our overall wellbeing. This includes healthy gut bacteria which thrive in our guts. These bacteria help to maintain the overall health of the intestines and also contribute to other aspects of our wellness.

Luteolin is thought to be able to support some of the more health promoting or supportive gut bacteria. This was observed by one study to have an influence on the extent of inflammation within the intestines. That could influence the risks of developing colorectal tumors.

Anti Diabetic Effects

Because of anti inflammatory influences luteolin could also have a significant effect on blood insulin. In a preclinical study luteolin was able to encourage healthier blood glucose levels as a result of improvements in circulating insulin. This is an influential factor on the development of diabetes.

Proinflammatory cytokines are known to have a role in the development of diabetic complications. Luteolin could reduce pancreas beta cell dysfunction through anti inflammatory effects and in doing so protect insulin production. This would have various effects on our overall wellbeing.

Nerve Protective Influences

Other influences of luteolin on the functioning of our body system may include neuroprotection. Luteolin has been shown to be able to cross the blood brain barrier. Once again an inflammation suppressing action from luteolin was observed in a preclinical study to have a possible and significant influence on aspects of memory.

Luteolin could reduce the amounts of pro inflammatory cytokines within nerve cells. Nerve cell inflammation may be then reduced by luteolin. This could influence conditions such as mild brain fog or impaired concentration.

These are interesting developments which need further study. Some researchers have started to study the effects of luteolin on age related cognitive diseases. This includes Alzheimer’s disease and Parkinsons. Some researchers have found that luteolin could be a neurotrophic or nerve growth factor which supports healthy nerve cell development.

Kidney And Heart Protective Effects

Luteolin is also thought to have possible protective effects on kidney health. One study identified luteolin as being able to support the natural detoxification processes which occur in the kidneys. This is again thought to be the result of antioxidant and anti inflammatory effects within the kidneys.

Preclinical studies have found that luteolin could boost the amounts of some health supportive antioxidant enzymes which our bodies naturally produce. This would be supportive of kidney health.

Luteolin may also be preventative of heart diseases. Research supports various cardioprotective effects of luteolin. Once again anti inflammatory actions may be the way through which these cardioprotective effects could work. Preclinical studies support luteolin as having a mild ability to reduce oxidative damage and inflammation. These are both important in maintaining optimal heart functioning.

Overall luteolin has a lot of promise as a compound which may support our overall wellbeing. While luteolin needs further study a lot of possible effects on our wellness have been identified from kidney protective actions to the support of optimal gut health.

Summary

Luteolin is a flavonoid which has been suggested to influence various aspects of our wellbeing. This is why luteolin is increasingly being found in various food supplements. You can increase the amount of luteolin you intake through your diet by eating foods such as parsley and broccoli.

This flavonoid has antioxidant effects and so has been thoroughly studied in relation to the prevention of some cancers. Traditional Chinese medicine has embraced luteolin containing plants and uses them to assist with inflammatory disorders.

Luteolin has been observed in preclinical studies to be able to promote healthy cell cycles during cancer events. This includes the activation of controlled cancer cell death known as apoptosis. Oxidative stress is a significant influencer on cancer development and progression. As an antioxidant flavonoid extracts containing luteolin may directly influence cancer prevention and risk of developing cancers. Luteolin has been shown to protective of antioxidant status.

As a flavonoid luteolin may also have a positive influence on gut inflammation. Luteolin could directly suppress the production of inflammatory cytokines within the gut environment. This could be because of antioxidant qualities. Luteolin could also improve levels of health promoting gut bacteria too.

The anti inflammatory effects of luteolin once consumed may also be able to positively influence cognition and skin psoriasis. Luteolin has also been shown to have positive effects on important factors which may influence the risk of diabetes. This includes things like insulin production and blood glucose levels.

Overall the research shows that luteolin has a lot of possible effects on our wellness. These need to be reviewed further to be conclusive. This flavonoid has a lot of promise as a health supportive plant compound.

You can find more interesting articles below.

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Coriander Leaf Or Cilantro Detoxification Of Heavy Metals

Some research suggests that coriander leaf or cilantro could be used in the detoxification of heavy metals from the body. Supporting healthy detoxification of the body is becoming increasingly more popular within the wellness community because of the consumption of junk foods or food containing environmental toxicants.

The leaves of the coriander herb may contain antioxidant compounds which support the healthy detoxification of organs such as the liver. This may then support our overall wellbeing. The accumulation of toxins within the body encourages oxidative stress build ups and antioxidants are important in supporting healthy detoxification.

In addition to this research shows that coriander leaf compounds may bind or chelate to heavy metals and assist with their removal from the body. If you are interested in consuming more herbs which may support healthy detoxification within the body then coriander leaf or cilantro may be one to consider.

Coriander as a herb certainly has various uses including medicinally in some cultures. In addition to detoxification of toxins within the body the coriander herb is linked with biological activities including antimicrobial and inflammation suppression. Coriander is also the most consumed spice around the globe and is integrated into popular culinary dishes such as curries.

The possibility that coriander leaf or cilantro helps with the detoxification of heavy metals from our bodies will be considered here to show why you may wish to eat more of this herb.

Coriander Leaf Or Cilantro

Coriander is a herb which has a reputation as a cooking herb in the West but a reputation as a medicinal plant in Asian cultures. The coriander plant has ancestral roots in the Mediterranean and the Romans are believed to have used this plant in their cooking.

Coriander is very well known as being distinctly aromatic too. This is also why many curries across the globe use both the seeds and leaves of coriander plants. Coriander adds a distinctive flavor to various dishes. This herb certainly is revered across the entire globe.

Coriander leaf and cilantro describe the same thing. Cilantro is the leaves of the coriander herb and is not to be confused with coriander seeds. While they are thought to share some similar biological effects within the body the seeds and leaves are different parts of the same herb.

Cilantro is a popular supplement which is readily available to buy. Most people are familiar with the coriander herb through eating the leaves as part of their diet. An unknown to many people are the possible benefits of cilantro or coriander leaves in supporting aspects of our wellbeing.

Detoxification Qualities Of Coriander Leaf

One feature of coriander leaf or cilantro is a reported and possible influence on heavy metal detoxification within the body.

This is because cilantro is thought to contain compounds with a mild chelation activity. This means that compounds of coriander leaf bind to unusual heavy metals and encourages their excretion from the body. Regular detoxification is essential in supporting the healthy functioning of our vital organs and the whole body system.

Studies indicate that cilantro compounds may bind to some heavy metals which are sometimes present in municipal tap water. Cilantro has been studied because of an ability to remove cadmium or mercury which sometimes contaminates tap water. Contamination with these metals is especially a problem in highly industrial nations.

There are preclinical reports that coriander extracts could help to detoxify metals which have accumulated within the brain. This has led to some studies suggesting that cilantro is neuroprotective. This is a very interesting finding and with further research could support the use of cilantro as a means of assisting healthy detoxification of metals from the brain.

An innovative integration of coriander leaves into our diet to possibly support our health is through the inclusion of cilantro as a powder in drinks products. This would perhaps alleviate the effects of some of the toxins which may found within drinking water. You could include cilantro as part of healthy homemade juices too.

Antioxidant Influences Of Cilantro On Detoxification

Cilantro also has a mild anti inflammatory and antioxidant activity which may also support with healthy body detoxification. Often heavy metal build ups cause oxidative stress within the body. Antioxidants which cleanse the body of oxidative stress are essential in preventing possible damage to the body from heavy metals.

Some of the possible antioxidant qualities of coriander leaf may originate from caffeic, ferulic, galic and chlorogenic acid which can be isolated from coriander leaves. These are phenolic compounds which carry a strong antioxidant capacity. Other studies suggest that coriander leaves may also be a source of vitamin C which could encourage a higher antioxidant status within the body.

Improvements in antioxidant status could preserve our amounts of available glutathione. This could then support improvements in the detoxification process within the body because of how important glutathione is in that process. One study showed that coriander powder extracts may encourage improvements in glutathione and antioxidant enzyme activities within the body.

Cilantro Influences On Liver And Kidney Detoxification

Glutathione is used in large amounts especially in the liver to support the detoxification of various oxidative toxins such as heavy metals. Research with cilantro indicates that this herb may protect the liver in particular from heavy metals and could be considered to be hepatoprotective.

Other researchers have come across similar results too with the use of coriander. Preclinical studies suggest that coriander leaves may also protect liver tissue from the toxic damages of carbon tetrachloride. The liver is of course one of the most important organs in supporting healthy detoxification within the body. Preclinical studies with cilantro have also suggested that coriander leaf extracts may be able to encourage liver cell regeneration. More research is needed to confirm this.

Another study showed that specifically the leaf extracts of cilantro or coriander may help in the reduction and detoxification of heavy metal compounds within the kidney. Concentrations of heavy metals such as cadmium were shown to be significantly reduced in the kidney in the preclinical study. Compounds from coriander leaf were shown to be able to reduce oxidative stress levels as a result of this metal detoxification activity too. This is another means as to how coriander leaf or cilantro may encourage healthy detoxification within the body when eaten.

Overall the research so far with cilantro indicates that coriander leaf may possibly encourage healthy body detoxification through antioxidant status and heavy metal binding. If you are looking to encourage healthy and natural detoxification then coriander could be a herb which you may want to integrate into your diet.

Summary

Research shows that coriander leaf or cilantro could be useful in helping the natural body processes of detoxification.

Coriander is a herb with a very significant reputation in cooking and as a medicinal plant across the globe. This herb has been linked with antimicrobial and inflammation suppression in addition to healthy detoxification. Coriander is distinctly aromatic and the Romans are also believed to have used this plant in their cooking. Coriander leaf and cilantro describe the same parts of the coriander plant.

Cilantro may contain natural compounds which chelate or bind to heavy metals. This helps in their removal from the body. Studies show that cilantro could bind to metal compounds regularly found in tap water.

Phenolic compounds found within cilantro may have mild inflammation suppressing and antioxidant activity. This could also support healthy detoxification within the body by reducing oxidative stress which can accumulate with toxin build up. Identified antioxidants may include galic acid and chlorogenic acid which are found in high amounts in cilantro leaves.

Research indicates that cilantro compounds may have detoxification supportive influences within the liver. The liver is very important in supporting the natural detoxification processes within the body.

Other studies support this detoxification ability and have shown that cilantro could encourage healthy detoxification with the liver. This is accompanied by a reduction in detectable oxidative stress levels too. Cilantro extract compounds could also support the healthy detoxification of metals found within other organs such as the liver. There are also indications that cilantro could be additionally neuroprotective.

Overall the research with coriander leaf so far indicates that cilantro could possibly encourage heavy metal detoxification within the body. This herb may be worth considering adding to your diet if you wish to further support healthy detoxification within the body.

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Does Manganese Support Lean Muscle Growth

Manganese is an unknown mineral to many people and plays a very important role in sustaining conditions needed within the body for us to thrive or to be healthy. Manganese is thought to be depleted in modern diets. Our manganese RDA could be achieved through eating whole foods such as nuts and legumes. This mineral is gaining a positive reputation in supporting athletes to improve their athletic ability.

Manganese is a mineral and an essential element that is needed for many different processes throughout the body. This includes being a core part of the antioxidant enzyme superoxide dismutase. The manganese dependent antioxidant superoxide dismutase is deeply ancestral to early lifeforms. This enzyme may have been really important in supporting the survival of some early Earth lifeforms.

Manganese also plays a very important part in our metabolism so has a regulatory role on growth and repair. Manganese may also influence levels of insulin and encourage glucose use by our muscles. Other researchers have found that low manganese levels are associated with slow nail and hair growth in addition to dermatitis.

Studies have found that manganese is essential for various lifeforms to grow and develop optimally. Because of this studies suggest that consuming or maintaining higher levels of manganese may be of benefit to active people who want to support the growth and development of lean muscle.

Here the ways in which manganese may support lean muscle growth will be considered to show how this mineral may be useful as a supplement which could support muscle development and maintenance.

How Much Manganese Do We Need

Males require about 2.3mg of manganese a day while women need 1.8mg of manganese per day according to a standard RDA. Absorption of manganese occurs in the small intestines once consumed. Finding rich food sources of manganese is not as easy as with other minerals. This is especially considering how many modern agricultural systems are depleted of various essential minerals.

Our manganese consumption has declined in modern societies possibly because of how many diets have shifted towards more processed foods rather than whole foods. Research shows that processed food contains a lot less manganese than organic and traditionally produced foods.

Manganese plays an important role in photosynthesis. This is why so many plant foods are high in this mineral and nuts or legumes could support a healthy manganese intake. Some foods rich in manganese include white beans with about 2mg of manganese per 100 grams or cashew nuts with roughly the same amount per 100 grams.

How Manganese Effects The Body

Manganese is an essential mineral which is needed by our bodies to support optimal energy production and to promote conditions in which the cells of our bodies can thrive.

Manganese is very important in the production of the strong antioxidant enzyme called superoxide dismutase. Superoxide dismutase is used in large amounts in our energy generating mitochondria to prevent damaging build ups in oxidative stress. This antioxidant is used across the body to support optimal conditions for us to thrive by cleansing free radicals which cause oxidative stress.

Elevated levels of oxidative stress can cause cancers through genetic damage or damage to body tissues and organs. Without enough systemic antioxidants our bodies become under threat of damage. The antioxidant supportive role which manganese does is deeply ancestral to early lifeforms with superoxide dismutase found in many organisms.

Systemic antioxidants like superoxide dismutase also support mitochondrial health and are preventative of energy production dysfunction. This scenario is detrimental for overall wellness. Superoxide dismutase is thought to be preventative of diabetes risk through the protection of mitochondrial DNA. Mitochondrial oxidative stress from lowered amounts of manganese superoxide dismutase also increases risks of vascular dysfunctions and susceptibility to any resulting heart issues.

Manganese And Muscle Growth

Early research indicates that more optimal levels of manganese could be of benefit for the overall health and athletic ability of very active people. Because manganese is so heavily involved in our metabolism and antioxidant protection this mineral is possibly essential for optimal muscle growth.

Studies have shown that manganese is essential for the optimal growth and development of various organisms. Studies have linked low manganese levels to slowed rates of hair and nail growth. Low manganese levels are also linked to dermatitis. These body outcomes are dependent on a sustained metabolic rate.

Manganese influences amino acid, sugar and fatty acid metabolism which effects energy production within the body. Manganese is particularly important in the regulation of blood sugar levels through insulin and glucose intake into tissues such as our muscles.

In order to function properly our muscles need a supply of energy. Manganese supports this through ensuring supply and use of glucose. This one of the main reasons why a higher dietary intake of manganese could possibly support lean muscle growth. Manganese may also encourage more optimal energy use and this could support improved endurance during exercise. Manganese also regulates aspects of cellular repair and amino acid metabolism which could also be of benefit for lean muscle growth.

Antioxidant capacity is essential for optimal muscle maintenance and growth. Research shows that prolonged levels of oxidative stress result in skeletal muscle fatigue. Prolonged levels of oxidative stress reduce the capacity of our body to sustain muscle growth. Studies show that higher levels of oxidative stress cause muscle wasting or atrophy. The manganese dependent superoxide dismutase could assist with muscle growth by reducing systemic oxidative stress levels. Antioxidant levels are also linked with muscle ability and this is another aspect in which manganese could influence muscle growth.

Manganese And Bone Development

Manganese is also essential for optimal bone development. Studies have shown that manganese is important in the prevention of osteoporosis and the maintenance of a high bone density. Elite athletes tend to have a high bone density. This supports higher athletic ability through improved resistance of the body to external forces and muscle power. Strong bones also promote resistance to injuries and could speed up recovery time. This may be another means as to how manganese could support lean muscle growth.

Manganese could also influence sex hormone synthesis. Our sex hormones affect muscle ability and also bone structure. This may be another influence of manganese on muscle growth. Manganese also assists with brain neurotransmitter production which may influence muscle movements. This again would possibly influence muscle ability and could support muscle growth or development with exercise. In addition brain neurotransmitters help to support mental focus and coordination during physical activity. This is important for maintaining the highest levels of personal ability in some sports and would also support healthy muscle development.

Overall the research indicates that manganese could influence muscle growth through supporting energy production and antioxidant levels within the body. Manganese also influences bone density and sex hormone levels which could also support muscle growth from exercise.

Summary

Manganese is a mineral which supports various processes in the body. The manganese dependent antioxidant superoxide dismutase is deeply ancestral to early lifeforms and may be essential to supporting the conditions required for life. Manganese also supports healthy energy production and metabolism. This means manganese has a regulatory role on growth and repair. Low manganese levels are linked to slowed rates of hair and nail growth which is dependent on a sustained metabolic rate.

Modern diets are thought to consist of less manganese partly because of processed foods which are not very rich in manganese. Men need 2.3mg of manganese a day while women need 1.8mg of manganese per day according to a standard RDA.

As manganese is possibly essential for optimal muscle growth because of a heavy involvement in our metabolism and systemic antioxidant protection. Manganese supports the healthy blood glucose levels through influences on insulin. This also encourages our muscles to intake glucose for use in energy production. This assists with energy sufficiency in the muscles and could drive lean muscle growth from exercise. Higher levels of antioxidants such as superoxide dismutase prevent muscle fatigue and may also support muscle growth.

Manganese intake could also influence bone development and levels of sex hormones. These are also factors which could support muscle growth or athletic ability via improved resistance to external forces.

Overall the research shows that manganese is integral to our metabolism and energy production which could directly influence muscle growth. Manganese may also influence muscle growth through supporting our antioxidant capacity.

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How Vitamin C Protects The Brain From Inflammation

A lot is known about how vitamin C influences the body but many people are unaware of how important vitamins like vitamin C are in protecting the brain from inflammation.

Our brains are very active and consume a lot of energy each day. They are just as prone to oxidative stresses as our body is. Accumulated oxidative stress within the brain is linked to various diseases or health concerns such as Alzheimer’s disease and high blood pressure which is linked to stroke risk.

As an antioxidant vitamin C provides systemic protection against oxidative stress to the entire body and mind. This vitamin is also one of the most well absorbed antioxidant vitamins. Human tolerable limits of vitamin C are really high in comparison to other vitamins too. The upper limit of vitamin C intake has been estimated to be around 2 grams a day or 2000mg.

In spite of this current estimates show that around 10% to 15% of the adult population in the west may have suboptimal to deficient levels of vitamin C. Studies have linked improved intakes of vitamin C to higher cognitive states and lowered inflammation levels within the brain. Research also suggests that vitamin C could protect the brain from alcohol induced oxidative stress.

Here the possible benefits of vitamin C in protecting the brain from inflammation are outlined to show how this essential vitamin supports the optimal wellbeing of your mind.

Vitamin C And The Brain

Vitamin C is a water soluble vitamin needed in large amounts throughout the body. This vitamin is one of the most important antioxidant vitamins in the body. Vitamin C supports and is essential for many of the ongoing processes which occur within our bodies to support life. Rich food sources of vitamin C include peppers and kiwi fruits. These foods could support our vitamin C RDA of up to 90mg for an adult male and 75mg for an adult female.

The main function of vitamin C is as a systemic antioxidant which moves through cells and cleanses oxidative stress. Other functions of vitamin C include the support of healthy red blood cell formation and also the health of the immune system. Vitamin C does not just support the wellbeing of the body but also provides support for our brain too. Oxidative stress affects the entire body system.

Heightened levels of oxidative stress are linked with various disease states of the brain such as Alzheimer’s and also risk of stokes. Oxidative stress and inflammation are intertwined. Heightened levels of oxidative stress are able to influence and also worsen inflammation. Vitamin C plays a crucial role in the body system in having the ability to eliminate escalations of this scenario to some extent. This is just as important for the brain as for the body.

Vitamin C And Inflammation Of The Brain

Many research studies support the notion that vitamin C has direct actions in reducing inflammation within the brain.

One study suggests that only slight deficiency in vitamin C could be very influential on the risks of developing Alzheimer’s disease. This is thought to be because of changes in oxidative stress levels. These are able to cause variations in levels of brain inflammation which affects Alzheimer’s risk. Ascorbic acid or vitamin C has a natural ability to cleanse oxidative stress which may be neuroprotective and anti inflammatory at the right levels. Through this antioxidant activity vitamin C could have preventative benefits against neurodegeneration.

Other studies also support these findings. One study found that vitamin C modulated levels of oxidative stress within the brain to protect against induced neuroinflammation and cognitive impairment. Vitamin C may also support healthy neurotransmission through protecting the development of particular nerve cells. Vitamin C may also counter the excitotoxicity of some inflammatory nervous system excitotoxins. This vitamin is currently thought to be one of the first antioxidants to respond to inflammation causing oxidative stresses. Especially within the central nervous system.

Vitamin C has also been shown to support the antioxidant activities of other antioxidant vitamins such as vitamin E. Vitamin E is fat soluble. This is another means as to how vitamin C could support lower levels of inflammation within the brain.

Vitamin C And Brain Inflammation From Alcohol Consumption

Vitamin C has been shown to have a possible importance in protecting the brain from oxidative stress which results from excess alcohol consumption.

Levels of vitamin C could influence the risks of developing neurodegenerative diseases linked with excess alcohol consumption such as Alzheimer’s disease and inflammation to the brain. Other studies also support vitamin C as being important in reducing damaging levels of brain inflammation that could result from alcohol consumption.

Alcohol is a strong solvent which will naturally effect fat containing brain tissues. Alcoholic damage to brain tissues is known to influence cognitive ability and important brain functions. Likewise deficiencies of vitamin C or vitamin C depletion are linked to changes in brain structure and function. These studies with vitamin C and alcohol further support the role of vitamin C as an effective agent at reducing inflammation within the brain.

Vitamin C And Risk Of Brain Inflammation After Strokes

Another study showed that vitamin C levels are significantly lower in people who have suffered from strokes. These individuals also show higher levels of inflammatory markers and oxidative stress.

Strokes are very inflammatory for brain tissues with various inflammatory cytokines being released. Oxidative stress is a possible contributing factor to the development of central nervous system injuries.

The study concluded that vitamin C depletion early in the stroke recovery phase could be critical in preventing brain injury. Other studies also show that vitamin C intake could be crucial in the prevention of brain and nerve injuries. Vitamin C may also influence the regulation of genetic responses to inflammation. This suggests that vitamin C could be important in supporting lowered levels of inflammation in stroke victims.

Strokes are the second leading cause of mortality across the globe. Stroke victims are also at a much higher risk of developing delayed dementia. This further emphasises the possible importance of vitamin C in supporting the cognitive wellbeing of these individuals.

Research also shows that vitamin C could support blood vessel health in areas near the brain tissues. Studies report that vitamin C is a possible preventative nutrient of blood vessel atherosclerosis. Blood vessel clogging from atherosclerosis is an important influencing factor on the risk of strokes. This is another means that vitamin C could support brain wellbeing and may reduce stroke risk too. Vitamin C is also thought to support blood brain barrier integrity. This provides defensive support against brain inflammation via toxin exclusion.

Overall the research indicates that vitamin C is supportive of lowered oxidative stress levels within the brain and elevated vitamin C intake could possibly support lowered levels of brain inflammation.

Summary

Vitamin C has possible influences on brain health and cognition which many people are unaware of.

The brain is very active and is just as prone to oxidative stress as the body is. Accumulations in oxidative stress are as detrimental for the brain as for the body. Oxidative stress is linked to various diseases of the brain including Alzheimer’s disease.

Vitamin C is an essential antioxidant which supports the entire body system from inflammation causing oxidative stress. This vitamin is thought to be very influential on levels of oxidative stress within the brain.

Studies show slight deficiencies in vitamin C could influence the risks of developing Alzheimer’s diseases because of changes to levels of oxidative stress. As an antioxidant vitamin C may be preventative against neurodegeneration. Vitamin C is one of the initial responders to oxidative stress within the nervous system and may support healthy neurotransmission via protecting nerve cells or preventing excitotoxicity.

Vitamin C could also support other antioxidants in reducing inflammation within the brain. Studies support vitamin C as having a role in preventing alcohol caused oxidative stress and reducing risks of some neurodegenerative diseases linked with alcohol consumption.

Vitamin C levels are significantly lower in people who have had a stroke and vitamin C has been linked with reductions in risk of nervous system injuries. Vitamin C may support blood brain barrier integrity and blood vessel health which may reduce the risk of a stroke.

Overall the studies with vitamin C support lowered levels of brain inflammation as being possible with elevated vitamin C intake as a result of natural antioxidant support.

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How Vitamin C Could Supress Joint Inflammation And Pain

Antioxidant vitamins such as vitamin C have shown a lot of promise as a preventative for joint inflammation or pains.

Joint pain is increasingly common in modern society. Current research shows that 14% of adults in the US have symptoms of osteoarthritis. This is expected to worsen in the future. Ensuring an optimal intake of essential nutrients is recognised as being important for maintaining healthy bone and joint structures. Optimal nutrition is also vital for calming inflammation.

Levels of antioxidants are often low in individuals suffering from joint inflammation or pain. This could be due to lifestyle or dietary factors which influence oxidative stress. Levels of oxidative stress are thought to be the main contributing factor to escalations in arthritic diseases or joint pains and inflammation.

For these reasons antioxidant therapies are something which is becoming increasingly studied as a means of supressing or preventing joint inflammation or pain. Amongst the top used antioxidants in the body is vitamin C. Because of this vitamin C is a logical choice of antioxidant supplement. Vitamin C is very effective throughout the body at cleansing possibly harmful radical molecules and build ups of oxidative stress.

Here the evidence that suggests vitamin C could be effective at supressing joint inflammation and pain will be considered to show how this vitamin could support the wellness of your joints.

Vitamin C And Our Joints

Vitamin C or ascorbic acid is a very effective antioxidant within the body. We need a daily supply of this vitamin to support our health. The neutralising or cleansing effect of vitamin C on oxidative stress throughout our bodies is very well studied.

One of the best things about vitamin C is the very high tolerance of intake in humans. The upper tolerable limit for vitamin C is about 2000mg a day for adults. This is really high in comparison to other essential vitamins and minerals. Vitamin C is used in all sorts of processes within the body. This includes the support of healthy levels of red blood cells and the immune system.

Oxidative stress is central to many issues of the joints. This is why current research is showing time and time again that vitamin C could have an important role in preventing or supporting inflammatory joint pain. During osteoarthritis for example high levels of oxidative stress limit recovery in the joints through aggravating chondrocytes. This is an important phase in the progression of this disease.

Research indicates that the antioxidant nature of vitamin C is able to reduce oxidative stress in chondrocytes. This is one way vitamin C could ease pain and inflammation to the joints. Inflammation is also worsened by reoccurring oxidative stress build ups. This is an important contributing factor to joint inflammation and resulting pain in the joints. Vitamin C could also play a preventative role here in cleansing oxidative stresses which would otherwise worsen the progression of inflammatory joint diseases.

Interestingly vitamin C is also thought to assist with optimal wound healing of musculoskeletal tissues. This is mainly because vitamin C has been shown to support healthy levels of collagen production. This is an important factor in the proper healing of joint tissues.

Vitamin C May Help Suppress Joint Inflammation And Pain

Various preclinical studies have shown that vitamin C could influence chondrocyte growth as a dietary antioxidant to support arthritis sufferers. As we have established our chondrocytes are very important for joint healing. Build ups in oxidative stress limit their growth or regeneration.

Studies show that vitamin C may protect chondrocytes from dying off and reduce proinflammatory cell signals. This is thought to be one of the main means as to how vitamin C could suppress incidence of joint inflammation and pain. Sufficient vitamin C could also protect the development of osteoblast cells too via the same means. These are important for optimal bone tissue formation and they have implications for proper joint healing.

Other preclinical studies have also pointed to vitamin C as having a role in helping the body to manage oxidative stress in the mitochondria. This was shown to have a profound effect on cartilage degeneration. This could be another important means as to how vitamin C may support the prevention of joint inflammation and assist with joint healing.

Studies using a combination of NAC and vitamin C supplements revealed a possible joint role in encouraging optimal joint healing. Researchers observed highly reduced levels of oxidative stress. NAC supports levels of the antioxidant glutathione. Review studies suggest that combinations of antioxidants with vitamin C could be more effective in slowing arthritic progression.

Vitamin C And Risk Of Arthritic Conditions

Vitamin C has also been shown to have a preventative influence on joint space narrowing and odd bony growths which occur during arthritis. Further studies revealed that when vitamin C is supplied at the right quantities then certain crucial inflammatory markers of inflammatory joint diseases are reduced.

One clinical study showed that patients with a vitamin C supplement routine were 11% less likely to develop osteoarthritis. This study included a 10 year follow up on patients. They also concluded that vitamin C supplementation was preventative of osteoarthritis because of the protection of chondrocytes which are associated with joint healing. Other clinical studies show that vitamin C may provide oxidative stress protection for chondrocytes against cell death. This could improve the production of collagen and would support more optimal joint health.

Other similar studies show that the risks of the condition may increase by 3.29 times when deficient in vitamin C. A 10 year follow up study also showed from MRI scans that vitamin C reduced bone marrow lesions. This is an important determinant factor in the progression of osteoarthritis.

Vitamin C Could Encourage Joint Healing Via Mesenchymal Stem Cells

As stem cell our mesenchymal stem cells are able to become cells which form parts of new joint tissues. Research also shows that vitamin C could help to promote cellular growth via DNA synthesis and mesenchymal stem cell development into cells needed for the healing of joint tissues. The antioxidant nature of vitamin C could help to protect mesenchymal stem cells. This would encourage their optimal progression or development to help with healing joint tissues.

Research shows that the rapid accumulation of radical or oxidative molecules is responsible for massive reductions in viable cartilage. This is detrimental for the healing of the joints. This could also be an important means as to how vitamin C could influence joint inflammation and pain.

Overall the research shows that while joint inflammation and healing is multi faceted our levels of vitamin C could positively influence the conditions which are required for optimal joint healing.

Summary

Joint inflammation and arthritic diseases are becoming more prevalent in society with research showing that antioxidant therapeutics such as vitamin C could have a beneficial role in preventing these outcomes.

Current research estimates that 14% of US adults suffer from symptoms of osteoarthritis. Nutrient intake is recognised as being able to influence this and antioxidants in particular are known to have a possible influence on joint health.

Oxidative stress levels are thought to be one of the main contributing factors in the worsening of arthritic issues or joint pain. Inflammation and oxidative stress levels are massively interlinked. Vitamin C is a very effective antioxidant and is able to cleanse the body of build ups of damaging oxidative stress. We need a regular intake of this vitamin every day.

Clinical studies have found that vitamin C may reduce the risks of the progression of osteoarthritis by 11% and other studies report similar.

Various studies have linked vitamin C with reductions in inflammation signals and as being able to support the healthy development or growth of chondrocytes. These are vital for joint tissue healing and recovery.

Vitamin C could also protect important bone cells and mesenchymal stem cells which are important for joint tissue healing. These influences would support healthy joint cartilage formation for example and suggest antioxidant vitamin C could be preventative of arthritic diseases. Vitamin C in conjunction with other antioxidant supportive supplements like NAC could possibly further assist joint tissue healing and slow arthritic progression.

Overall the research shows that vitamin C and maybe also antioxidant combinations could positively influence the conditions which are required for optimal joint healing.

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How Vitamin A Influences Our Mitochondria

Vitamin A is a really important fat soluble vitamin with possible influences on various aspects our health including our energy producing mitochondria.

Vitamin A has a strong antioxidant capacity and is known for being essential in the development of the eyes. We require vitamin on a day to day basis for the maintenance of our eyesight. Because of a strong antioxidant capacity vitamin A could support our energy producing mitochondria which has possible impacts on our overall wellbeing.

Our mitochondria are very important for sustaining all of our daily functions because they produce energy for us to use from molecules such as sugars. The mitochondria are prone to oxidative stresses and inflammation which limit their ability to sustain energy production. Antioxidants such as vitamin A are therefore increasingly being linked as being crucial for healthy mitochondrial energy production.

Here the possibly ways in which vitamin A influences mitochondrial health and energy production within the body will be considered.

Vitamin A

Vitamin A is used by the body in different forms. Current nutritional research considers vitamin A as a group of different bioavailable forms rather than just one active compound. This is very unique and separates vitamin A from other vitamins. This is because the body is very responsive in using and converting different vitamin A forms such as retinol or retinal for use in vitamin A required functions within the body.

There are also vitamin A preforms or provitamin A forms such as beta carotene that have very similar activities. Currently the suggested vitamin A RDA includes retinol activity equivalents such as beta carotene. Some studies suggest eating a mixed diet of both provitamin A and retinol.

Vitamin A is considered to be a really strong fat soluble antioxidant with a high activity in areas of the body such as the skin. Antioxidants cleanse the body of oxidative stresses which are able to cause harmful levels of inflammation or diseases such as cancer. Excess oxidative stress is also heavily linked to blood vessel issues such as atherosclerosis. Current research shows that essential antioxidants such as vitamin A may influence risks of atherosclerosis and reduce risk of strokes.

The main use of vitamin A is within the eyes. Sufficient levels of vitamin A are needed to maintain optimal eyesight and are essential for the development of the eyes. Many smokers are deficient in vitamin A and some people develop cataracts or blindness as a result of smoking.

In Which Foods Do You Find Vitamin A

There are various food sources rich in vitamin A available for us to maintain our levels of vitamin A. This includes food condiments made from liver and some fish such as tuna.

Chicken liver contains up to 366% of our RDA of vitamin A per 100 grams including retinoic acid equivalents. Chicken liver is also a nutrient dense source of many other nutrients too such as natural vitamin B12, copper, iron, selenium and some vitamin C too. Products such as chicken liver pate or parfait also contain fats which will aid the absorption of fat soluble nutrients such as vitamin A.

Scrambled eggs are also a decent source of vitamin A forms and preforms. They provide up to about 18% of your RDA of vitamin A including retinoic acid equivalents per 100 grams.

Supplemental vitamin A is also readily available in vitamin A forms such as retinol and also beta carotene.

How Vitamin A Could Support Our Energy Producing Mitochondria

While most research focuses on vitamin A and equivalents such as beta carotene in relation to the eyes or skin there is a lot of new research linking vitamin A to our mitochondria. Our mitochondria are deeply ancestral to our evolution. Science has shown they were once an independent lifeform which we brought into our cells millennia ago.

Our mitochondria provide us with energy to use in our daily functions. That includes everything from doing the housework to just simply walking a couple of steps. This energy comes in the form of ATP which is made from molecules of sugar and fats which we eat. This energy producing process occurs in the mitochondrial membranes which the fat soluble vitamin A is able to reach. That is because our cell membranes are made of small amounts of fatty acids.

Mitochondria produce a lot of oxidative molecules during energy production. This sometimes causes oxidative stress build ups and may influence levels of inflammation. That can then be detrimental for the body. Antioxidants like vitamin A may support our mitochondria in preventing internalised build ups in oxidative stress.

Research supports this and shows that vitamin A as retinol is able to reduce the amount of fat peroxidation which happens in the brain mitochondria. This has a lowering effect on oxidative stress levels and systemic inflammation which in turn prevents mitochondrial dysfunction. Vitamin A would therefore be supportive of healthy energy production and mitochondrial lifespan.

Other studies support this showing how vitamin A deficiency or depletion results in mitochondrial dysfunctions and energy deprivation. High levels of oxidative stress from vitamin A depletion may also cause cell death and reduced mitochondrial numbers. This reduces the total energy producing capacity of organs in the body.

Vitamin A May Directly Influence Mitochondrial Energy Output

One study found that retinol vitamin A is essential for the metabolic or energy producing ability of our mitochondria. If our cells are deprived or deficient in retinol then levels of respiration and the production of ATP drops within our mitochondria. Once levels of retinol are improved then the levels of energy production within our mitochondria are restored.

Retinol was found to boost energy production output within the mitochondria. Vitamin A is thought to have an effect on cell signalling within the mitochondria to improve energy molecule use for making energy.

Other studies have shown that vitamin A deprivation within cells may actually cause rapid programmed cell death because of energy production dysfunctions within our mitochondria. Research shows that vitamin A deficiency causes cytochrome C release in the mitochondria which marks the beginning of a downward spiral in the activity of mitochondria towards induced cell death. Cytochrome C is really important for maintaining healthy energy production in the membranes of our mitochondria. This again emphasises a possible importance of vitamin A for optimal energy production and mitochondrial health. Studies have also found that a higher vitamin A intake may influence energy production through improving amounts of mitochondrial membrane proteins needed for ATP production. This could be because of mitochondrial genetic activation which may also influence mitochondrial numbers.

Overall the research therefore shows that vitamin A may not just be an antioxidant that supports mitochondrial energy production but could also directly influence the rate of energy production via mitochondrial signals.

Summary

Vitamin A is a fat soluble vitamin which could influence on various aspects our health including our energy producing mitochondria.

The group of vitamin A active compounds are most well known for their influences on eye and skin health. We need vitamin A to maintain optimal eyesight. Foods such as chicken liver contain a nutrient dense serving of vitamin A per 100 grams and could support healthy vitamin A levels.

Our mitochondria help our bodies to produce energy in the form of ATP from sugars and fats. Mitochondria are vital to sustaining all of our everyday functions. The mitochondria are prone to producing oxidative molecules which effect their output of energy for us to use.

Vitamin A has a strong antioxidant effect and so is increasingly linked to being able to support healthy energy production within the body. Oxidative stress causes reductions in mitochondrial energy production and functioning. High levels of inflammation or oxidative stress may also result in programmed cell death. This also reduces the total capacity of organs to produce energy from their mitochondria.

Studies have shown that vitamin A could have a role as a mitochondrial signalling mediator to improve rate of energy production. This is in addition to having an important role as an antioxidant which supports healthy levels of mitochondrial energy production. One study has shown that vitamin A depletion or deficiency causes a massive drop in mitochondrial energy production.

Overall research is starting to show that vitamin A has an extensive role within our bodies and could be especially important for optimal mitochondrial energy production.

For more interesting articles see the main articles page.

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Does NAC Help Arthritis

NAC helps to form the antioxidant glutathione and research suggests that NAC does have possible benefits in providing help for people suffering from arthritis.

Arthritis is an inflammatory disease which affects the joints. Sufferers experience pain, tenderness and swelling to their joints. Arthritis is caused by an interplay between provoked oxidative stress and inflammation. Arthritic disease can range from mild to chronic where sufferers are extremely debilitated and their quality of life rapidly diminishes. The number of people suffering from arthritis is expanding globally. Arthritis is also the leading cause of disability in the west. This is partially due to an aging population across the globe.

NAC helps to form the strong antioxidant glutathione within the body. Glutathione may be able to assist the body in reducing oxidative stress caused inflammation within the joints of arthritic sufferers. This is one important reason why various studies have suggested that glutathione boosting NAC does possibly have an ability to help people with arthritis.

Here the various studies which suggest that NAC does help arthritis will be considered to show how this glutathione boosting compound could support your health.

NAC And Our Health

NAC or N acetyl cysteine is a sulphur containing compound which the body uses to make glutathione. Various studies show that levels of glutathione improve with supplementation with NAC or a NAC supported diet. Glutathione has deep ancestral roots in our evolution and is one of the most important antioxidants within the body.

The purpose of antioxidants such as glutathione or GSH is to cleanse the body of oxidative stresses from toxins or radical compounds. This process is absolutely fundamental for sustaining life and supporting our day to day actions. Free radicals cause genetic changes which lead to cancers and may also cause inflammatory issues within the body. NAC formed glutathione has one of the most powerful oxidative stress or radical molecule cleansing ratings of all the natural antioxidants found within our bodies.

Various studies have shown that NAC reduces the risks of various diseases from Alzheimer’s disease to atherosclerotic build ups which lead to cardiovascular disease.

How NAC Could Help Or Support Arthritis

Arthritis is an inflammatory condition which affects the joints. 23% of the current US population is thought to suffer from arthritis. There are various types of arthritis and areas of the body which may experience arthritis.

Sufferers tend to experience pain, tenderness and swelling to their joints. This is as a result of inflammatory responses to provocation such as the wear and tear of important parts of the joints. Joint cartilage and synovial fluid form an important cushion which prevents physical grinding or stresses within the joints. They allow for the smooth movements of our limbs. Provocations to these important joint components initiate localised and systemic oxidative stresses which fuel the joint inflammation.

Oxidative stresses cause direct damage to DNA and proteins which are crucial parts of tissues. This could result in joint synovial inflammation for example. Inflammatory provocation is able to physically further stimulate oxidative stress and worsen arthritic symptoms too.

The ability of NAC to support healthy levels of the antioxidant glutathione is very important when looking at the possibility that NAC does help or support people with arthritis. NAC boosted glutathione levels could support with the systemic and localised inflammation caused by arthritic provocations. This is through natural oxidative stress prevention.

In addition NAC boosted glutathione could support the many cellular processes which contribute to optimal or speedy wound healing. For example vitamin C contributes massively to optimal wound healing and collagen production. Inflammatory or oxidative stress promoting environments and conditions sap or pull vast amounts of antioxidants. This can of course include antioxidants like vitamin C.

As a powerful antioxidant glutathione could possibly protect or shield antioxidants such as vitamin C within the body from unnecessary use in stressful conditions. This is of course just one of the various antioxidants we need on a daily basis.

Does NAC Support Arthritis

Various studies suggest that NAC does help or support arthritis. One study gave arthritic patients supplemental NAC to help support antioxidant levels within the body and monitored their arthritic symptoms. Patients found they had significantly less severe pain, improved self assessed physical performance and arthritic disease activity with the NAC supplement. This study concluded that NAC does possibly help sufferers of arthritis possibly through reductions in inflammatory cytokine levels and oxidative stress.  

Another study backs this claim by showing that oxidative stress levels and inflammatory cytokine levels are greatly reduced with NAC supplementation. The study gave 600mg of NAC to arthritic patients twice daily and also found massive improvements in systemic antioxidant levels. This supports the antioxidant protective nature of NAC supplement boosted glutathione in helping sufferers of arthritis. Supplemental NAC has also be associated with possibly being able to prevent loss of bone which could also be of benefit for sufferers of arthritis.

Other studies have found that combinatory supplementation of vitamin C with NAC does have a possible role in helping sufferers of arthritis. One study found that both vitamin C and NAC were able to reduce rotator cuff oxidative stress. This could accelerate joint healing because oxidative stress is a major limiting factor on wound and joint healing. The study does also provide additional support for NAC as having a possible role in proving help for sufferers of arthritis.

NAC And Tissue Regeneration

Research has also found that NAC improves muscle cysteine and glutathione availability which encourages recovery from endurance exercise. This could have wider benefits for sufferers of arthritis and tissue recovery after stress from joint movements.

Central to tissue recovery in arthritis is cellular regeneration within the joints. For excessive damage or inflammation adult stem cells are of course required to help with joint tissue recovery such as bone or cartilage.

Mesenchymal stem cells are used to help restore cartilage and bone tissues. Research shows that mesenchymal stem cells play a role as repair cells capable of reducing local inflammation. They were initially discovered in the bone marrow but are also found in tendons, synovial fluid and the skin. Joint degeneration may cause a massive depletion in mesenchymal stem cell repair reservoirs.

One study showed that NAC supports mesenchymal stem cells with bone regeneration via stimulating antioxidant activity. NAC does therefore have further possible supportive functions in providing help to sufferers of arthritis which extend beyond basic antioxidant support.

Another study showed that both vitamin C and NAC are protective of joint regenerative mesenchymal stem cells. Other studies also support vitamin C as being able to support mesenchymal stem cells in cartilage regeneration. Reductions were found in vital markers of cell lifespan including necroptosis, mitoptosis and apoptosis. This is further evidence that NAC does have a possible in providing help to arthritis sufferers for assisting with tissue repair or regeneration. Because of the limited repair capacity of some joint tissues this further emphasises how important NAC and vitamin C could actually be in early stage prevention for arthritis sufferers.

Overall the research clearly shows that NAC does have a possible role in providing help for sufferers of arthritis through antioxidant activities and also possibly preserving tissue recovery.

Summary

NAC helps to form the antioxidant glutathione and does possibly have benefits in terms of providing help for people who suffer from arthritis.

Arthritis is an inflammatory disease of the joints. Individuals experience pain, tenderness and swelling. Oxidative stress and inflammation interplay to produce the symptoms of arthritis. The number of individuals who suffer from arthritis is currently growing year on year.

Because NAC helps to form glutathione this compound may support lowered levels of oxidative stress and inflammation within the body. Consuming NAC as a supplement or supporting your diet with NAC could improve levels of the strong antioxidant glutathione.

Research shows that supplementing with NAC reduces oxidative stress in sufferers of arthritis and supports systemic antioxidant capacity. NAC may reduce levels of inflammatory cytokines in arthritis sufferers. One study gave NAC to arthritic patients and found they experienced less severe pains and experience improvements in self assessed physical performance. Other studies highlight that NAC and vitamin C could work together to accelerate joint healing.

There is evidence that NAC prevents bone losses which could also support sufferers of arthritis. NAC boosted glutathione levels could also support mesenchymal stem cell viability as an antioxidant to improve tissue regeneration or recovery in sufferers of arthritis. Mesenchymal stem cells support healthy joint cell and tissue regeneration.

Overall the research clearly shows NAC does possibly have a role in providing help for sufferers of arthritis. This is thought to be because of a higher body antioxidant activity and possibly also via preserving healthy tissue recovery.

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